Video: Before You Start Eating “High-Fat”…

The mistake you can easily make when you go keto (low-carb, high-fat). How to avoid it + set yourself up for success.

My transition from processed food lover to whole food advocate has taken me 10 years. About 60% of the process was finding what felt good in my body (which is why I started Healthful Pursuit – to do the guesswork for you) and the other 40% was trying to actually get there.

It’s one thing to know what eating style you want to shoot for, but dreaming and actually doing are two very, very different things.

Drastically changing your eating style overnight doesn’t work. Changing it over time, with a natural progression of healthy choices allows us to define what works best for your body, and leads us through the path of least resistance with more success and less “failure”.

Today’s video will provide you with the step-by-step you need to be successful in transitioning to a lifelong practice of eating high-fat, low-carb that allows you to live, thrive and feel alive.

For video transcription, scroll down.

Highlights…

Why we can’t stick to a “diet” for more than a couple of days

How to change from one eating style to the next without failure

The most-successful way to make changes to your health without getting overwhelmed

If you’ve already transitioned to a ketogenic eating style: were there steps in the video that you used and found more successful than others? Thousands of the women in our community will read your answer and benefit from your experience. By sharing your journey in the comments below, you are inspiring women (just like you) to begin the shift and be open to the change.

VIDEO TRANSCRIPTION

Hey! Good morning! Good afternoon! Good evening! Whenever you’re watching this video, I hope you’re having a beautiful day. I am relying 100 percent on the sunshine behind my computer to light up today’s video, well, all my videos actually, and it is really windy outside today, and so the clouds are moving all over the place across my window which is creating light, dark, light, dark. So if you’re watching today’s video, and you’re like, “Is she having a rave in her office? Like what’s up with the strobe lights?” It’s just because the clouds are moving really fast.

Let’s get right down to business. I have been getting a lot of messages from people in our community saying, “I tried keto,” or, “I tried high-fat,” or, “I tried doing low-carb,” or, “gluten-free,” or, “dairy-free,” or, “I went vegan, and I lasted 2 days, and then I gave up because I craved gummy bears,” or, “life got in the way,” or, “it’s too hard to cook for my entire family plus me and do all these different meals.” I wanted to make a video to explain transition and how to change from one eating style to the next without failure and without feeling like you’re stuffing yourself into a little box and you have no options, because that’s like a crash diet, and we’re not the business of crashing. We are here to improve our life and find an eating style that works best for us, not that feels restrictive and yucky.

I am not one to say, “Go for it! Willpower! You just have to push through it!” I really don’t think that life should be about pushing. I believe it should be about grace and ease, and we know that we’re in the right space when it’s coming with grace and ease.

To give you a brief overview, just so that you know where I came from, 10 years ago, I ate out at McDonald’s every day. I loved the cheeseburger meals. I loved my East Side Mario’s, endless breadsticks, and unlimited pasta. To go from that, to [00:02:00] eating a low-carb, high-fat eating style and primarily based on whole foods and nutrient-dense items, to go from the McDonald’s almost every day to that took me about 10 years. To go from processed foods to vegetarian to a processed food vegan to a whole foods vegan to a raw vegan and juicing, and then to gluten-free and dairy-free and green-free and paleo, and then to low-carb and high-fat and ketogenic. The last 10 years have had a lot of change in my eating style and new ways to feed myself, and I will continue to adapt to what my body tells me.

To make a long story short is if you’re struggling with the eating style that you feel that you would best resonate, that’s okay. If you know where you want to go, that’s a huge thing. If you know where your body is happiest, that’s great. Getting there requires baby steps. For example, if you want to be high-fat low-carb, a great first step is going gluten-free. Do that for a couple of weeks. Once you’ve transitioned, I really firmly believe that a lot of people shouldn’t be eating dairy, so maybe you try going dairy-free. How do you feel? Okay, awesome. Now you’re gluten-free and dairy-free. And then you can go grain-free. Well how does that feel? Do that for a couple of weeks. Then you can look at the paleo eating style. Start looking at your sugar intake.

Once you are focused on whole foods, and you’re not eating grains or sugar or gluten or dairy, then it’s a great time to try low-carbohydrate, high-fat, ketogenic eating like the one that I outline in my book, “The Keto Beginning,” because at that point, it’s just about changing a couple of things to make that next step: increasing your fat, lowering your carbohydrates, and that can take a couple of weeks [00:04:00] to get used to too.

Do you see that transition? From going from like a grain-free sugar-free space to doing low-carb? Easy step. From eating McDonald’s every day or going out a lot and eating a lot of processed foods to eating a low amount of carbohydrates, a ton of fat, all whole foods, a bunch of kale, that’s a huge shock. And yeah, of course after 2 days, you’re like, “Give me a frickin’ gummy bear,” because your body is still over here thinking that this is the eating style that you are eating.

If this resonates with you and you’re like, “Okay, I want to make a change in my eating style, but I don’t know how to do it, and I don’t have the time to sift through a bunch of recipe books and blogs in order to get recipes to figure out how I even do this gluten-free, dairy-free, sugar-free thing.

I created a meal plan program. These are meal plans that are sent out to you every week on Tuesday, and they are complete with the breakfast, lunch, dinner, snack, recipes, shopping lists, everything you need to go gluten-free and dairy-free, and then to transition to grain-free, sugar-free, nut-free if that’s a problem for you, and also soy-free. So if you’re like, “I want to make a change, but I don’t even know where to start,” these can be really helpful for you. Learning new ways of cooking and different ingredients, how to transition to the next phase in your healthy journey.

For those watching today, if you use the coupon code “SUMMER25” you’ll get 25 percent off your meal plan subscription, if what I’m saying resonates with you and you want to give it a try. I have included a link right here to my meal plan program. You will be getting meal plans every Tuesday morning, and it’s good for one person, and you just multiply if you have more people in your family that you want to feed.

The great thing about this is it doesn’t have to be a life-long thing. In fact, I [00:06:00] don’t want it to be a life-long thing. The reason I set up this program was so that people could use it as a transition to other eating styles and for that support, and it goes so well with my ketogenic eating plan because once you finish your meal plan, say a couple of months down the road, you’re now grain-free and sugar-free and you’re totally rocking it, then you can transition to keto and have so much more success. There will be less failures, more wins, and a lot less feeling like you’re restricted and trying to fit yourself into a box.

I hope that that was helpful and that if you are attempting to switch to a different eating style that you know that you would thrive on and you’re having issues with getting there and you end up giving my meal plan a try, I would love to hear what you think. Or maybe you already get my meal plans and you want to comment below about how much you love them, how they’ve helped you, that would be fabulous.

I hope you’ve enjoyed today’s video. If you like what I shared, you should subscribe to my channel! I’ve included a link right here. You can go to it, subscribe. You will get new videos every week. Every Wednesday, I publish a new video. And with that, I will see you next week! Have a good one! Bye!

17

I am Adrienne. I am a 47 (almost 48) year old woman. When I turned 40, in the span of 4 months, I gained 30 pounds. I tried all my old ways of losing weight and I gained 20 more pounds. I am now 50lbs. heavier then what I lived at most of my life and I am tired, frustrated, and a bit overwhelmed. I am a teacher of Yoga, movement and Embodied Anatomy. It is awkward and uncomfortable on all levels to be carrying all this extra weight – physically, psychologically, and spiritually. I have been doing a ton of research on The Ketogegenic Diet. Some people are just too fanatical. I don’t resonate with all the rules. I found you two days ago. I enjoy your more gentle approach, the idea of listening to our bodies to see what feels right to them, and taking it a step at a time. My problem is – time is ticking away and I feel like shit. All the signs and symptoms you list, I have plus some. I am most tired of feeling horrible in my body and not having a clear relationship with her anymore. I don’t even know what I crave or desire or what feels good and what doesn’t. Mostly I am sitting in apathy not knowing what to do or what I believe in. When I try something I then fail at sticking to it. I’m not depressed. I am Mostly confused. And frustrated. I have always been a very passionate, heart driven person and that is simply not there anymore. I am convinced this has almost 100% to do with my diet. I have signed up for your Keto Beginning package, the weekly meal plans and have been checking out your WEB site. All I need to do now is “Just Do It”. I sure hope I make that choice soon. Thank you for your kind words and for sharing so much of yourself with me.

Hi, Adrienne! I am so excited for you to get started on keto and begin feeling like yourself again. Trust me, I can totally relate. Remember to be patient with yourself along the way! Healing takes time. I hope you love The Keto Beginning and the meal plans! Wishing you all the best <3

Hey Leanne,
I just started getting your meal plans last week. The first week was ok, but couldn’t do the soup. Not because it didn’t taste good, but because I’m pregnant and I’m at the mercy of what my unborn child likes..LOL

I just got the week 2 meal plan and I can’t wait to do the food prep. My husband has recently gone keto too, however he’s not intolerant to dairy like me but he’s eating what I make.

With a baby on the way I wonder if you might post some kid friendly recipes? Or if you have suggestions on keto for young children. My husband is worried about the baby/child not getting enough on keto (which I think is a little ridiculous, but I want to put his mind at ease).

Hello! I’m coming to this video a little late! I follow you on twitter and your latest posts on keto led me here. I’m very interested in eating keto through whole foods, and your suggestions regarding transitioning gradually are very helpful!

I’ve been gluten free before, as I think I’m sensitive, and then I started to cheat when I met my fiance – we went out to eat and traveled a lot. I am ready to be gluten free again, though, as the first step towards keto.

Only problem is, right now we’re living with my parents until we save up for a house. My mom does most of the shopping and cooking. She has celiac and my dad has type 2 diabetes, so they both have special diets and there’s not a lot of room left in the fridge or cabinets for my own stuff! I have a full-time office job and don’t want to spend all night preparing the next day’s lunch, also, so I usually go for what’s quick and easy.

Transitioning gradually will probably be my best bet overall, but if you have any other tips, I’d appreciate it!

Next paycheck, I will buy the keto book and check out some meal plans. Thank you for everything you do! Your information and enthusiasm is very inspiring :)

Hi there!
I’ve been starting Keto and I’ve been getting Keto breath. The various resources I have read tell me different reasons for having Keto breath. There are many different suggestions on how to resolve it. Any advice from your personal experience?

I don’t know where I am in my journey. I tried vegetarian/vegan with my daughters when they did and liked it. But eventually learned that it wasn’t good for my body, which is adversely affected by all the carbs. I had just gotten serious with low carb when I was diagnosed with an estrogen related cancer (so no soy except fermented) and subsequently diabetes (along with the previously problematic obesity this pointed me even more toward low carb) and dairy allergy (so thought maybe paleo would be better) but with constant bombardment with sweets in the house I still struggle to do what’s best for my body 8 years later. thank you for your video. I’m going to keep trying.

I’ve made lots of diet shifts over the years, gradually lowering carbs and upping protein along the way, and then this year ate more fat along with the protein and healthy carbs like sprouted quinoa and buckwheat. I’ve currently been healing a leaky gut with the leaky gut diet. It’s working too! I’m about 90% healed. In the process, I’ve added a lot more fat to my diet, cause there’s not a lot you can eat on this diet. I eat more avocado (I never, ever ate avocado before a year ago!), coconut oil, Incha seeds, sprouted almond butter, chia and other seeds. That’s probably it. I don’t think I’ll ever go Keto like you, but I do like eating more fat. I was wondering if it can still work if one doesn’t go full Keto. Can the body still turn to fat burning even if I eat only moderate fat instead of serious fat?

It totally depends on your body… I’ve found that I can continue to stay relatively lean by dancing on the edge of ketosis. But if I have more than 100g of carbs in a day for a couple of days, I balloon and don’t feel so great.

Hi Barb,
I’m desperately searching for a Leaky Gut diet — what are you able to eat? How wonderful to be about 90% there (how long have you been doing this?) I’ve been grain-free, dairy-free, sugar-free, and anything taste-free (haa) for quite awhile now, and the few things left (even spinach/avocado/some fruit smoothies) I have result in even more leaky gut! I’m discouraged and always terribly hungry! Any suggestions? Thanks!

Also, I just found out (through lab testing) I’m allergic to chicken and eggs / my only real protein sources, since I’ve been vegetarian for most of my life, so now I’m needing to go strictly vegan (at least until leaky gut issues get resolved). Thank you for sharing! CC

I am new to this website and just read your comments. It sounds to me like you need to investigate the low oxalate diet. What you are eating is high oxalates and that causes leaky gut. Go to http://www.low oxalate info.com. There is a link there to the Trying Low Ocalate @yahoo. They have all the best information. If fact oxalates in food cause a huge long list if problems for a lot of people.

Thanks for posting this video. I feel like for me, any transitions I’ve made over the last 16 (I gave up fast food when I was 19), have been pretty harsh, and not very transitionary…so, not graceful at all! I also gave up soda and cigarettes cold turkey (never went back to the cigarettes), but I’ve picked up and left off with soda a few times. Suffice it to say, giving up something has never been difficult for me — maybe I’m just really strong-willed. If you said to me, “Sorry, Noelle, you’re done with almonds forever,” I’d be fine with that.

Anyway, I really started making important changes a couple of years ago when I started to notice that my 33-year-old body was not acting like my 28-year-old body…and then a year ago when I found out my thyroid had slowed considerably. I did immediately go gluten-free and sugar-free (the sugar was the easiest thing to eliminate. No sweet tooth here!), and it’s taken about 9 months, but I’ve lost all the weight I had gained when my thyroid problems started (almost 25 lbs.). Now I am at the year mark, and I’ve really honed in on what affects my body, and have successfully eliminated grains, beans, gluten (still), and dairy (except 1/2 and 1/2 in my coffee — sorry, it stays).

I’ve discovered that I crave protein and salt more than anything, and that works well with the keto/paleo style of eating. I’ve also gotten rid of fruit, which was also not difficult for me to do. I always loved tomatoes and avocados more than most things anyway, so they’ve become even more prominent in my eating.

I can imagine a lot of people will have troubles along the way; temptations abound! I always tell myself: It’s a mental challenge more than anything. And I ask myself the “Do you really want to feel like crap tomorrow?” question A LOT.

Thanks for all you do, and know that even though I feel successful at this stage of my body/diet/eating, etc., I still check your site daily.

Hey Leanne,
So funny because I was just writing about this yesterday. I also have made the transition slowly. Because of the changes I was making I was online looking for recipes, tips, info and found you. That was when I first learned of Keto. Soooo, I started learning more and switched. But, I realized I haven’t been on keto really but low carb. I couldn’t figure out how come I was hungry, really hungry even though I felt like I was eating enough. I learned from MFP I had to eat a lot more fat. Now I get it. I figured putting butter on my eggs was enough but nooooo, I need more fat. :)
Anyway, I love your approach ( I feel the same about change and growth. I work with people from the emotional side of things) So I really resonate with you. Also, I am doing this strictly for the health benefit and to see how amazing I can feel. I don’t have weight to lose but would like to reduce body fat bit.
Here is a question for you. I have pretty much cut dairy. I don’t snack on cheese, ice-cream gives me a tummy ache. But I totally prefer heavy cream in my coffee over butter because of how it feels in my stomach but I do use butter in cooking with no problem. I think thats weird.. ? Do you think eating dairy keeps the “sugar” craving alive?
Oh and one more question. one of my favorite snacks is apple with raw cashews. Is fruit always forbidden or can I have it back when I am adapted?
Actually I have a lot of questions…:) you seem like the perfect person to have the conversation with. hmmmm maybe we can do a video together about change.???? :)
Thanks for being you and being real.
Lorihttp://www.soulescapehealing.com

Praise

I have listened to all of your podcasts and YouTube videos over the past couple of weeks and both books as well. To tell the truth, I am on my 4th listening of Fat Fueled! I truly enjoy learning from someone who is so enthusiastic yet accepting of how different we all are from each other with “All Of The Things!”

 Alice

I love that you have offered a way to “keto” without all the counting! I think it’s helpful to learn how to and why to count macros, but I also know it isn’t for everyone, and not completely necessary….so it’s been great for me to have someone lead in that direction! Thank you!

 Kristen

I just bought The Keto Diet, and I’m excited to follow your approach. I joined other keto groups and found them to be pushy, with lots of dairy and no exercise. I have been following a Paleo way of eating for a long time now, and your approach will be much better for me. I’m so happy to have found your book and look forward to losing weight and gaining my health back.

 Christine

I tried keto paleo a couple years ago and felt like I failed. I obsessively tracked everything and I was always tired! So I went back to just paleo with more carbs and it was so awful! I gained 20 pounds, but more importantly, I got so tired and depressed that I could not even get out of bed on some days! So, I have returned to keto paleo, but you have set me free! I eat more intuitively and am not a slave to tracking. You “gave me permission” to do this stress-free. I also no longer feel guilty when I need to carb up for a workout (I am a triathlete). I love how I feel with this eating lifestyle plan and now, thanks to you, I can stick with it!

 Lisa

I recently decided to try a keto diet since I suffer from endometriosis and have tried a low fat diet, vegan diet, etc. and nothing has really worked. In doing some research I came across your website and it has been so helpful. I purchased the Keto Bundle and then your book The Keto Diet, which I absolutely love. Every recipe that I try is so good, even my 4 year old son loves them. My favorite so far is the chili stuffed avocados, such an amazing flavor. Your podcasts and videos are so helpful. Thanks for providing such great information!!

 Staci

I am so glad that I discovered your website, healthfulpursuit.com, and your fantastic podcasts! I have read a lot about how a keto diet could be beneficial for endurance athletes like me who race long-distance triathlons (Olympic and Half-Ironman distances), and I have already experienced this during my training sessions over this past couple of weeks, as I started doing some fasting and training in a fasted state: my energy levels are just never-ending, I can bike or run for hours, and there is no “hitting the wall” feeling anymore! So using fats as your primary fuel totally ROCKS :)

Leanne, I love you and your fabulous work! I am a type 1 diabetic living a low carb lifestyle. Finding your program Fat Fueled and your keto way was life changing and liberating for me. You have an amazing ability to think outside the box! Hugs from Germany <3

 Johanna

I was recently diagnosed as pre-diabetic with my A1C blood glucose levels at 6.2. I was shocked as I thought I ate healthy. Since then, I have been using your version of the keto diet. This week I went to my doctor appointment (2 months later). I was ECSTATIC, to say the least, when I heard the news of my blood glucose levels being at 5.6 from 6.2 in just 2 months! Thank you, thank you, thank you! This has been such a blessing to me. Now I must go discover and try out more recipes for my new lifestyle! I wish all the best to you and your endeavors!

 Bev

Leanne was one of the first videos I ever watched when I decided I was going to go head first into keto. I remember being so impressed with your “What 6 Months Eating Keto Did to My Body” video, and you were doing it way before keto was as trendy as it is nowadays. My journey started over 2 years ago at over 515 pounds and since then I’ve lost 240 pounds and still going strong. Whenever there seem to be gaps in my knowledge I know I can always look to your videos for help. Keep up the awesome work. It means a lot to all of us.

I’m loving your book! I love your approach and the fact that you do not stick to a “diet” 100%, but rather pick out what feels good for you and what works. I also like that when reading your book, I feel like I’m talking to a very good friend. I‘m just getting started with keto, but I have to say that I already love it. I feel much better than just going low-carb (which I have done for almost 6 months now). I do not have so many cravings anymore, intermittent fasting is so easy now, and my digestion has never been better.

 Sonja

I thank GOD I found your podcast after unsuccessfully trying to do keto for months, the internet is a confusing and conflicting place. I got The Keto Diet, my keto handbook, and I look forward to each and every podcast. I too come from a history of eating disorder (in my 30s, I’m now my healthiest and about to turn 50) so I love your fair, impartial, balanced approach and the fact that you speak openly about triggers! Love you!

 Michelle

Leanne and Healthful Pursuit have been a lifesaver for me, a recovering exercise bulimic, bulimic, binge eater and daily marijuana vape user. By switching to a keto/paleo lifestyle, I have decreased urges, binges, and negative thinking/ negative body image and have found more time for what’s most important, like my three children; as well as lost the drug habit! Leanne and her program fill in the gaps of keto info for women where Bulletproof, Jimmy Moore and others leave off. Her experience with women’s issues and eating disorders are exactly what every woman needs to find not only their best self but their health and hunger for life again!

 Bethany

Deciding to go ketogenic was one of the best decisions I made. The keto lifestyle has not only helped me get closer to my goal weight, but it has given me an abundance of energy, has boosted my confidence, and has helped me overcome depression.

 Emily

After my gallbladder was removed, my depression and anxiety got worse. I searched on YouTube and I found an awesome girl who was kind, encouraging and smart. That is our Leanne Vogel. I listen to her podcast 24/7 and I have lost 25 pounds. Above all my anxiety and depression is 80% better. Today’s podcast about the gallbladder is so timely. Thank you, Leanne, for your kindness in sharing your journey with everyone.

First of all, thank you for being absolutely amazing! I’m eating higher fat and lower carb now… I cannot even begin to describe how much better (and finally free and ‘in control’ of my cravings) I feel by eating keto!

Third party links are often affiliate-based which means I receive a small percentage of the sale (at no extra cost to you). Thank you for all of your support!

Leanne Vogel has experienced success in using her recipes and keto-based diet. It works with her lifestyle but there are no assurances or representations of any kind made by Leanne Vogel or Healthful Pursuit Inc. that you will attain any success in using the same recipes or adopting a keto-based diet. Healthful Pursuit provides information in respect to healthy living, recipes, nutrition, and diet and is intended for informational purposes only. The information provided is not a substitute for medical advice, diagnosis, or treatment nor is it to be construed as such. We cannot guarantee that the information provided by Healthful Pursuit reflects the most up-to-date medical research. Information is provided without any representations or warranties of any kind. Please consult a qualified physician for medical advice, and always seek the advice of a qualified healthcare provider with any questions you may have regarding your health and nutrition program.